Overcoming Existential Dread: 7 Easy Ways to Cope
Am I burnt out or am I stuck in a never-ending news cycle that constantly gives me bad news that I can’t do much about? Many of us feel bogged down by the state of the world, exhausted by constant reports of challenges that seem beyond our control. With global issues like political conflicts, climate change, and economic instability, finding a sense of optimism can feel like an uphill battle. This feeling, often labeled as existential dread, involves a deep unease or anxiety about life’s fundamental questions, like our purpose or the inevitability of death. Left unchecked, it can lead to that dreaded question: “What’s the point?”
What is Existential Dread?
Existential dread overlaps with symptoms of anxiety, depression, and burnout. It’s marked by feelings of hopelessness, isolation, lack of motivation, and an inability to focus. You may find yourself obsessing over global or personal uncertainties without finding clear answers. These feelings might leave you less engaged in work, school, or hobbies and more inclined to question life’s purpose and your role in the world. While existential dread is commonly triggered by both global events and personal struggles, most people experience it at some point. Fortunately, there are ways to manage these feelings and regain hope.
Coping with Existential Dread: Strategies to Reclaim Hope
Here are some strategies to help you manage existential dread, cope with anxiety about the future, and find peace amid uncertainty.
Validate and Process Your Feelings
Acknowledging your emotions can help you understand what’s happening internally. Labeling your feelings and reminding yourself that it’s normal to feel this way can bring a sense of relief. Try journaling about why you feel a certain way; writing things down can be a powerful tool for processing complex emotions.
Move Towards Embracing Uncertainty
Change is the only constant in life. Embracing the unknown and accepting this truth can help reduce anxiety about the future. Reflect on previous times you’ve navigated uncertainty as a reminder of your resilience.
Engage in the Here and Now
Meditation, grounding exercises, and mindfulness can prevent spiraling thoughts and help you focus on the present. By bringing attention to what is in front of you, you can calm the mind and let go of worries you can’t control. Staying present can be incredibly healing.
Focus on What You Can Control
When facing overwhelming situations, try to identify what’s within your control. By shifting your focus to achievable actions, you’ll feel a greater sense of empowerment and control, which can ease feelings of anxiety and helplessness.
Tap into Your Values
Reflect on what truly matters to you. Reconnecting with your core values and finding ways to act in alignment with them can increase happiness and hope. This can help reignite your motivation and create a sense of purpose and direction.
Connect with Others
Existential dread is a common human experience. Sharing your thoughts with trusted friends or family can reduce feelings of isolation and may reveal that others are experiencing similar struggles. Sometimes, knowing you’re not alone is enough to lighten the emotional load.
Seek Professional Support
Talking to a therapist can help alleviate the burden of existential dread and guide you through effective strategies to improve your mental well-being. Therapists can provide tailored support to manage existential anxiety and help prevent more serious mental health challenges.
Dealing with existential dread isn’t easy, but it’s a common experience that you don’t have to face alone. Remember that there are ways to bring hope and purpose back into your life, even when it feels difficult. With strategies like embracing uncertainty, focusing on your values, and connecting with others, you can transform this experience into an opportunity for growth. If you’re feeling stuck, don’t hesitate to seek professional help—the right support can make a world of difference.
Written by: Paula Ghelman, MSW, RSW
